© 2017 by Dynamo Academy

WOD - Thursday, November 21, 2019

November 21, 2019

A.  2 Rnds
250m row
10 Hip Airplanes
25' walking lunge
30s Pigeon Stretch ES
30s Couch Stretch ES
8 Air Squat

 

B.  Deadlifts  

i) 5 triples @ 80-87.5% SuperSet w Strict(weighted) dips x 3-6 reps
ii) RDL 2x8 @55-60

 

C.  For Time
50 DU
 50 Sit up
     21 OHS 29/43
50 DU
 40 Sit up
     15 OHS
50 DU
 30 Sit up
     9 OHS

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